Weight Lifting Routine

Doing weight lifting routines is a type of conditioning that involves the use of weights for improved strength and endurance.

Athletes use it to improve performance, while non-athletes generally use it for conditioning or bodybuilding.

Benefits of a Good Weight Lifting Routine

Weight training has a number of benefits and uses. Among the most common is improving performance by increasing muscle mass. It can also be incorporated into a strength training program to maximize both training routines benefits.

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It can be used to focus on particular areas of the body and provide increased health and fitness to those areas.

General conditioning of the total body's fitness is another benefit.

One invaluable, but uncommon use is in physical therapy following injury.

Weight Lifting Routine Principles

There are some basic principles in weight training routines.

Overload is one of them. The idea is to place more resistance on the muscle than it normally acts against. This causes the muscle to develop to handle the amount of resistance.

The next principle is progression. The most effective methods of progression allow for improvement without the leveling off that sometimes occurs.

Specificity refers to creating focus in your training. Your program can be designed around a specific goal, and you may want to choose a general goal despite lack of some very specific goal.

Rest and recovery is also an essential part of any effective weightlifting program. This will allow your body to prepare for the next session and develop more effectively.

Tips for a Good Weight Lifting Routine

There are some good tips that you should be aware of with both free weightlifting routines and machine-assisted training.

Here are some of them:

• Breathe properly.

• Warm up. You should always warm up before you start lifting weights or doing any exercise. These activities literally warm up the body. This helps to prevent injury during the exercise.

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• Lift and lower the weights slowly. You want to avoid any jerky motions. When you begin, lift and lower your weights slowly. If you need to put too much swing into the motion, the weight you’re using is too heavy.

• Consider keeping track of your workouts by using weightlifting workout logs. Workout logs are a great way to monitor your progress and put your mind at ease because you don't need to worry about memorizing the weight amounts you used in your previous workouts.

Strategies for a Good Routine

When designing your weight lifting routine there are some things that will be very useful to keep in mind.

The goal of a good training routine is to target all muscle groups. The major muscle groups include the following:

  • Chest
  • Back
  • Arms & Shoulders
  • Abdominals
  • Legs
  • Buttocks


You may want to keep a chart of all the major muscles to reference.

In general, you'll want to work the larger muscle groups first.

You can begin with the legs and then chest and back. From there you can work your arms, shoulders and abs.

There is an alternation method that has been found to create consistent improvement in all of the muscle groups called muscle confusion. In it you change up the order to ensure your body doesn't become accustomed to the routine.

In the beginning you'll want to choose the number of reps that you want to do. In the beginning you should try to use lighter weights and do more repetitions. This helps give you more tone and less mass. As you improve in your weight lifting workouts, you can reverse that formula to start increasing your mass.

Weight Lifting Routine - Additional Suggestions

If you are training for a specific purpose, you can set a routine based on that goal. For example, if you’re interested in fat loss, repeat 10 to 12 repetitions in one to three sets.

Choose a weight amount that is heavy enough that you can complete the desired reps but no more. On the other hand, if you want to improve endurance, you’ll follow the same guidelines as for fat loss but will increase the repetitions to 12 to 16 per set.

Now if you want to gain muscle, you should be doing more than three sets of up to 8 repetitions each until you feel physically fatigued. Make sure you have a spotter for heavy exercises for safety and that you have been working on conditioning training for at least a month before you start this type of training regime. Also, you will need to have a proper muscle mass diet which means you have to be eating to build muscle mass!

Regardless of your goal, you have to keep rest in mind. Treat this step like another stage of training. Depending on the intensity of your workout, you may need more or less rest. Allow yourself to rest for several minutes between sets: up to five minutes for heavy weights; up to 1 minute for lighter weights.

Additionally, each muscle group should be trained only a couple of times per week and never consecutively. Give each muscle group at least 48 hours to heal between training sessions. If you would like to see our individualized muscle group training routines you can click on each respective link: chest routines; shoulder workouts; bicep workouts; tricep workouts; forearm workouts.

So get started today by downloading one or more of our free weightlifting programs! The free effective weightlifting programs that you will find in our database will set you on the right course which will help you achieve your goals and transform your body!

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